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MasterOfPuppets
06-28-2005, 09:25 AM
I'm not gaining weight because I'm not eating enough. I haven't followed a meal plan for the past 2 weeks or so, just eating good stuff and keeping protein high. I will post something off the top of my head for you all to make changes to. :D

Meal 1: 4 egg whites, 1c of shredded wheat or oats, whey shake in milk, multivitamin

Meal 2: preworkout: oats/shredded wheat, whey shake

Meal 3: pwo- 2 scoops whey in water, 2 cups of grape juice, multivitamin

Meal 4: 1 hour after pwo- shredded wheat/oats, egg whites

Meal 5: 2 whole eggs, 3 whites, 4 tbsp. of natty pb

Meal 6: tuna sandwich on ww bread

Meal 7: salmon burger, 2 chicken breasts or steak with some sort of veggies

Meal 8: before bed: 1% cottage cheese, multivitamin, flax seed oil

Thanks for all help. I drink 6 cups of milk and a gallon of water throughout the day, and green tea whenever I can. I'm 14, 5'8, and 152 pounds. I'll post macros later. ;)

MOP

boxingtigger
06-28-2005, 10:19 AM
This may help you to get started. I ran yours posted numbers and to gain 1-2lbs. weekly your intake should look something like this. 3260-3760 calories, 376g protein, 376g carbs, 83g fats. This is a 40/40/20, let me know if this helps.

YungLifter
06-28-2005, 10:25 AM
were did u run those numbers at? I'm 5-11-6ft, 130lbs, age 17=)

MasterOfPuppets
06-28-2005, 10:26 AM
This may help you to get started. I ran yours posted numbers and to gain 1-2lbs. weekly your intake should look something like this. 3260-3760 calories, 376g protein, 376g carbs, 83g fats. This is a 40/40/20, let me know if this helps.
Yes, that does help. Thank you. My goal caloric intake is 4000 cals.

MOP

boxingtigger
06-28-2005, 10:41 AM
Yunglifter, from the number you gave me - 3366-3866 calories, 387 protein, 387 carbs, 86 fats. This is to gain 1-2lbs per week.

YungLifter
06-28-2005, 11:32 AM
woah i might need add about another 300cals and 100g more of carbs and about 50more g of protein but fats is on point=).

MasterOfPuppets
06-29-2005, 06:46 AM
Okay, I got macros. I couldn't get facts on meal 8. I got some disappointing numbers... :(

protein: 216g
fat: 50g
carbs: 284
calories:2530

I am shooting for 2g of protein per pound of bodyweight, so I'll most likely replace some of the eggs with beef (if possible) and decrease carbs a bit. (like 30g)

MOP

boxingtigger
06-29-2005, 07:19 AM
Post your actually protein intake. I can help you get to where you need to be for your protein. I am actually at 477 grams of protein. I can show you where you need to make adjustments.

MasterOfPuppets
06-29-2005, 07:23 AM
Post your actually protein intake. I can help you get to where you need to be for your protein. I am actually at 477 grams of protein. I can show you where you need to make adjustments.
Well, my protein intake is a little higher than posted because I couldn't count the protein from meal 8. I am shooting for 300g+ of protein.

MOP

boxingtigger
06-29-2005, 07:25 AM
Why can't you count protein from meal 8? What is meal 8?

MasterOfPuppets
06-29-2005, 07:30 AM
Why can't you count protein from meal 8? What is meal 8?
hehe. whoops. meal 7 is what i meant. there's no label on the salmon burgers, chicken breasts, or steak.

Meal 7: salmon burger, 2 chicken breasts or steak with some sort of veggies

MOP

boxingtigger
06-29-2005, 08:07 AM
Give me the weights of the foods and I'll give you the numbers.

MasterOfPuppets
06-29-2005, 08:21 AM
Give me the weights of the foods and I'll give you the numbers.
I dunno the exact weights. I'll guess: chicken breast: 6oz. each, salmon burger, 4oz. steak 12oz.

MOP

boxingtigger
06-29-2005, 08:39 AM
Here are your numbers. These are based off raw weights not post cooking

6oz. chicken 187.5 calories, 1.7 fat, 39.2 protein

12oz. lean, 1/4" trimmed USDA steak 516 calories, 12 fats, 72 protein

I need more information on the salmon burger. Is it just salmon that you place on bread or is it premade store bought burger. If already made store bought, give me the name brand.

MasterOfPuppets
06-29-2005, 08:54 AM
Here are your numbers. These are based off raw weights not post cooking

6oz. chicken 187.5 calories, 1.7 fat, 39.2 protein

12oz. lean, 1/4" trimmed USDA steak 516 calories, 12 fats, 72 protein

I need more information on the salmon burger. Is it just salmon that you place on bread or is it premade store bought burger. If already made store bought, give me the name brand.
The salmon burgers are premade burgers, but Iget them from Colorado Prime, a bulk meat place. We get pounds upon pounds of meat and fish and poulttry from there.

MOP

boxingtigger
06-29-2005, 08:59 AM
Sorry can't help you with the salmon burgers. It is hard to tell when they are premade. Don't really know how much salmon they use or if the burger has alot of filler like cheese or bread crumbs. Your best bet is to make this burger yourself.

MasterOfPuppets
06-29-2005, 09:05 AM
Thanks for all the help! I added everything up, and got:

protein: 255g
fat: 51.7
carbs: 284
cals: 2717.5

OR

288g protein
62g fat
3046 calories

(It depends on if I eat steak or chicken breast.)

MOP

boxingtigger
06-29-2005, 09:53 AM
I would say that the calories of 3046 is close to where you should start. I wouldn't go any lower if you are trying to gain weight. 2717 calories is proably not much higher than your normal maintence calories. I post what your maintence calories should be that way you can see the difference.

boxingtigger
06-29-2005, 09:57 AM
Ok, so I ran your numbers again and your maintence calories depending on how active you are should look something like this: 2760-3072 calories. As you can tell you are just at maintence calories with your new diet.

MasterOfPuppets
06-29-2005, 11:15 AM
Ok, so I ran your numbers again and your maintence calories depending on how active you are should look something like this: 2760-3072 calories. As you can tell you are just at maintence calories with your new diet.
How do you figure this stuff out? Okay, I'll eat more. No problem. During the school year, I was drinking a gallon of milk a day, making my total calories 4000+ so more than 3000 is no problem for me. :D

MOP

p.s.- Again, thanks for your help!

boxingtigger
06-29-2005, 12:12 PM
Believe it or not there is actually a math equation to figure these things out. It is very long and drawn out, that is why it takes me some time to get back to you with the numbers.

MasterOfPuppets
06-29-2005, 01:32 PM
Believe it or not there is actually a math equation to figure these things out. It is very long and drawn out, that is why it takes me some time to get back to you with the numbers.
Oh, I see.

Thanks,
MOP